5 Grounding Practices I Come Back to Again and Again

Motherhood (and womanhood in general) can be overwhelming. Between the constant needs, the invisible mental load, and the exhaustion, I’ve often found myself running on empty—anxious, scattered, or stuck in survival mode.

Grounding has been one of the most helpful ways for me to come back to myself. It doesn’t erase the stress, but it gives my nervous system little signals of safety, which makes everything feel more manageable.

These are five practices I return to again and again.

As you try each one, notice what shifts inside your body. Notice your heart rate, the rhythm and depth of your breath, the way your muscles might soften. Pay attention to any sensations that arise—whether pleasant, unpleasant, or neutral. Simply noticing helps your body register safety.

1. Cocooning 🫧

This one is my favorite. I curl up under a blanket with a warm cup of tea and a light novel (not a therapy book!). Cocooning reminds my nervous system that softness and rest are allowed.

2. Cup of Calm ☕️

Holding a warm mug with both hands, I pause to breathe in the scent and feel the weight of it. Slowly sipping, I notice the warmth traveling through my body. It’s such a simple ritual, but it helps me come back into my senses and into the present moment.

3. Rooting 🌱

When my thoughts are racing, I plant both feet flat on the floor and press down. As I breathe, I silently repeat to myself: “I am here. I am safe.” Sometimes I place my hand over my heart. It’s my way of grounding into the present and reminding my body that it doesn’t have to stay on high alert.

4. Breath Bridge 🌬

This is my go-to when I feel keyed up and restless. I inhale through my nose for 4 counts, hold for 7, and exhale slowly through my mouth for 8. That long exhale tells my nervous system: “You’re safe now.” I think of it as a bridge from overwhelm back into calm.

5. The Soften 🌸

So often I catch myself clenching without realizing it—shoulders up, jaw tight, fists closed. In this practice, I pause and intentionally release: dropping my shoulders, loosening my jaw, and letting my hands open. The physical softening makes space for emotional softening, too.

You Can Come Back to Yourself

Grounding won’t take away every challenge, but it gives your nervous system micro-moments of calm that add up over time.

If you find that anxiety or overwhelm never really lifts, it may be a sign your body is asking for deeper tending. That’s where therapy can help—teaching your nervous system how to feel safe again.